There are many ways to exercise the triceps brachii, and everyone knows that among the exercise methods, they are divided into equipment exercises and non-equipment exercises. Of course, whether it is equipment exercises or no equipment exercises, Practicing has a very good training effect. I believe many people don’t know how to exercise the triceps without equipment. So, what are some non-equipment triceps exercises? Let’s take a look.
1. Narrow push-ups
Action essentials:
(1) Lie face down on the floor, with your body straight, your toes on the ground, and the palms of your hands as close as possible. Make sure your arms are straight to support your body, which is the starting position of the movement.
(2) Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until your chest is close to the ground and your shoulders and elbows are at the same level.
(3) Then quickly straighten your arms, support your body back to the starting position, and exhale at the same time. Pause at the top for a moment before proceeding to the next movement.
Note:
During the whole process, you must keep your abdomen and chest straight, and you must not arch your back or slump to avoid dislocation of the lumbar spine or muscle strain.
2. Bench flexion and extension
Action essentials:
(1) Lie on your back with your hands behind your back on a slightly higher stool, your feet on a shorter stool, and the rest of your body suspended in the air.
(2) Exhale, relax your shoulders, slowly bend your arms at your elbows, sink your body as much as possible (especially your hips), and pause for 2-3 seconds. When the body sinks, the movement should be smooth, and always control the triceps to slowly lower until you feel the triceps fully stretched.
(3) Then inhale, stretch your arms to support your body and restore it. Use the contraction force of the triceps brachii to straighten the arm and the triceps brachii at the "peak contraction" position, and pause for a moment. Repeat the above action process.
Notice:
(1) Raising the height of the feet or bearing weights (weight-bearing bells on the waist) can increase the difficulty of training and increase load stimulation.
(2) When bending and extending the arms, move at a medium speed and steadily. The body should be straight and the elbows should be pinched inwards. If the strength is not enough, the height of the legs can be lowered.
3. Diamond push-ups
Action essentials:
(1) Support the ground with both hands, the palms of both hands are as close as possible, the thumb and index finger form a diamond-like diamond shape, the waist and abdomen are tightened, and the body is in a straight line;
(2) Keep your body straight, bend your elbows and sink your body until your shoulders and elbows are on the same level, pause for 2-3 seconds;
(3) Use the chest muscles to push up, resume the starting action, and repeat.
Note:
(1) Keep your waist and abdomen tight during the movement, and do not arch your back or slump your waist.
(2) Keep the elbow joint slightly bent when pushing up, and do not lock it.
(3) It can activate the triceps brachii more effectively. The reason is that the ultra-narrow hand distance completely limits the force of the front deltoid muscle.
4. Bodyweight triceps stretch
Action essentials:
(1) You can choose a step or fixed platform, similar to the starting position of push-ups, and support the platform with both hands.
(2) Then bend your elbows and lower your body, keeping your shoulder joints fixed until your elbows are fully flexed.
(3) Then contract the triceps and extend the arm until the arm is straight.
Note:
The elbows must be fully extended to stimulate the triceps.
5. Things to note when training triceps brachii with bare hands
(1) The starting action of triceps training is best to be a multi-joint action that can bear greater weight.
(2) The plan must include overhead arm movements. There is only one movement that can effectively stimulate the long head of the triceps brachii, and that is overhead. The long head of the triceps is attached to the shoulder joint, which means that the long head of the triceps will be fully stretched and contracted to its maximum extent only if your arms are placed over your head.
(3) Back push-ups are easy to do at home and can even be done with just a chair.
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